Alberto Nunez’s Upper Lower Program is a free 15-week hypertrophy program built around a 4-day upper/lower split. It’s designed by the head bodybuilding coach at 3D Muscle Journey (3DMJ) and 2022 WNBF Mr. Universe winner. The program comes in 4 variants – arms & delts dominant, torso dominant, quad dominant, and glute-ham dominant – so you can pick the one that matches your weakest body parts. Each variant still trains your full body twice per week. You just get extra volume where you need it most.
What I like about this program is how simple the progression system is. You pick a weight, work your way up through the rep range, then add load. No percentages, no math. RPE targets keep the intensity true without overcomplicating things.
It’s a solid pick for beginners and intermediates who want a structured hypertrophy plan without a steep learning curve. One caveat: if you’re an advanced lifter already doing 5+ days per week of high-volume training, this might feel like a step back in total weekly volume. It’s intentionally moderate, landing around 14-18 sets per muscle group per week, lower than a program like PHAT or a typical John Meadows setup. All credit goes to Alberto Nunez and 3D Muscle Journey for making this available for free.
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Alberto Nunez Upper Lower on Boostcamp App
Alberto Nunez’s Upper Lower Program is available for free on the Boostcamp app. Boostcamp lets you track your workouts and follow the program day by day without needing a spreadsheet. All four program variants are included.
Alberto Nunez Upper Lower Program Spreadsheet
I built a free tracker for the Arms & Delts Dominant variant, the one Boostcamp lays out publicly. Enter your weight for each lift and log your reps every week. The sheet flags when you’ve hit the top of the rep range on all sets and earned a weight jump.
It has four tabs, one per training day (Upper 1, Lower 1, Upper 2, Lower 2). The other three variants (torso, quad, and glute-ham dominant) live in the Boostcamp app.
Spreadsheet via Alberto Nunez’s Upper Lower Program on Boostcamp
Program Overview
Here’s a quick look at what the program involves.
- 4 training days per week (upper/lower split)
- 15 weeks total (including 2 deload/rest weeks)
- ~60 minutes per session
- RPE-based intensity (no percentages)
- Full gym required
- 4 variants to match your weak points
- Each muscle group trained 2x per week
Alberto’s reasoning for 4 days per week is pretty straightforward. He believes that “90% of trainees progress the best on 4-day a week training” because it gives you the best balance of training stimulus and recovery. If you’re someone who thinks you need to be in the gym 6 days a week to grow, this program might change your mind.
The 4 Program Variants
Each variant trains your whole body but shifts extra volume toward a specific area. Pick the one that targets your weakest muscle groups.
Arms & Delts Dominant
Extra sets for arms and shoulders. Upper days lead the week (Monday/Thursday) with lower days on Tuesday and Friday or Saturday. Good for lifters who feel their arms and shoulders lag behind their chest and back development.
Torso Dominant
Prioritizes chest and back development. Same upper-first weekly schedule. If your pressing and pulling strength is lagging or you want more upper body mass, this is the one.
Quad Dominant
Extra quad volume with movements like leg press and leg extensions getting more attention. Lower days lead the week (Monday/Thursday) with upper days on Tuesday and Friday or Saturday. Pick this if your quads are a weak point.
Glute-Ham Dominant
More volume for glutes and hamstrings through exercises like Romanian deadlifts, hip thrusts, leg curls, and glute bridges. Also follows a lower-first weekly schedule. Good for anyone whose posterior chain needs more work.
I’d recommend starting with the variant that addresses your most obvious weakness. If you’re not sure, the torso dominant version is a safe bet for most lifters since chest and back tend to respond well to extra volume.
How Progression Works
The program uses RPE (Rate of Perceived Exertion) to regulate intensity. No percentages of your 1RM. Here’s the RPE scale used in the program.
- RPE 7 – 3 reps left in the tank
- RPE 8 – 2 reps left in the tank
- RPE 9 – 1 rep left in the tank
- RPE 10 – nothing left, true failure
Progression follows a double progression model. You start with a weight you can handle at the bottom of a given rep range (say, 6 reps in a 6-10 range). Keep that weight across all sets. Once you hit the top of the rep range on all sets in two separate sessions (they don’t have to be consecutive weeks), bump the weight up by the smallest increment available and start back at the bottom of the rep range.
It’s simple. It works. And it takes the guesswork out of “how much weight should I use today?” Just show up, hit your reps, and add weight when you’re ready.
Sample Workout Structure
Here’s what a sample Week 1 looks like for the Arms & Delts Dominant variant to give you a sense of the exercise selection and volume.
Upper Day 1 (Arms & Delts Dominant)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Seated Front Raise (DB) | 1 | 10-15 | 10 |
| Seated Anterior Delt Press | 3 | 6-10 | 7-10 |
| Standing Lateral Raise (Cable) | 3 | 10-17 | 8-10 |
| Standing Overhead Tricep Extension (Cable) | 3 | 10-15 | 10 |
| Prone Rear Delt Fly (DB) | 1 | 10-15 | 10 |
| Prone Rear Delt Row (Cable) | 3 | 6-10 | 7-10 |
| Standing Bicep Curl (Cable) | 3 | 10-17 | 10 |
Lower Day 1 (Arms & Delts Dominant)
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Glute Bridge (Barbell) | 1 | 10-15 | 10 |
| Romanian Deadlift (Barbell) | 2 | 6-10 | 7-8 |
| Hip Dominant Leg Press | 2 | 6-10 | 7-9 |
| Seated Leg Curl | 2 | 6-10 | 8-10 |
| Seated Calf Raise | 2 | 6-10 | 8-10 |
Notice the single-set “activation” exercises at the start of each workout (the front raise and glute bridge). These are taken to RPE 10 but with lighter weight and higher reps. They’re warm-up sets designed to get the target muscles firing before the working sets.
Deload and Rest Weeks
The program builds in two recovery periods across the 15 weeks.
- Week 8 – reduced-volume deload where you pick your 2 favorite training days and drop the other 2
- Week 15 – full rest week with no training
This is smart programming. Most free programs just run you into the ground for 8 or 12 weeks and call it done. Having a mid-program deload at week 8 means you can actually push hard in weeks 9-14 without accumulating too much fatigue.
Who Is Alberto Nunez?
Alberto Nunez is the head bodybuilding coach at 3D Muscle Journey, a natural bodybuilding coaching team that has logged over 1,000 competition preps since 2010. He co-founded 3DMJ and has been training since 1999. He started competing in 2007 and earned his WNBF pro card just one year later at the 2008 INBF Capital City Show.
His biggest win came in 2022 when he took the WNBF Mr. Universe title. He’s also competed in drug-free raw powerlifting through the USAPL. He earned national podium finishes in the 74kg and 83kg weight classes. The guy can put muscle on and move weight. He also co-hosts the 3DMJ podcast and has created educational content through Kizen Training with his “Bodybuilding Beyond the Basics” course.
This is the first Lift Vault coverage of an Alberto Nunez or 3DMJ program. If you’re not familiar with 3D Muscle Journey, they’re worth looking into. Their YouTube channel has over 116,000 subscribers and their podcast consistently ranks in the top 0.5% of fitness podcasts. They’ve done over 1,000 competition preps since 2010.
Alberto Nunez Upper Lower FAQs
What is the Alberto Nunez Upper Lower Program?
It’s a free 15-week hypertrophy program that uses a 4-day per week upper/lower split. It was designed by Alberto Nunez, head bodybuilding coach at 3D Muscle Journey and 2022 WNBF Mr. Universe. The program comes in 4 variants (arms & delts dominant, torso dominant, quad dominant, and glute-ham dominant) so you can target your specific weak points. It uses RPE-based progression and double progression for load increases.
Who should run this program?
Beginners and intermediates looking for a structured hypertrophy program. It’s a good fit if you can commit to 4 days per week and have access to a full gym with cables, dumbbells, barbells, and machines. If you’re an advanced lifter who’s used to higher training frequencies or noticeably more weekly volume, you might find the 4-day setup limiting.
How do I choose between the 4 variants?
Pick the variant that targets your weakest muscle group. If your arms and shoulders are small relative to your torso, go with Arms & Delts Dominant. If your chest and back need work, pick Torso Dominant. If your legs are lagging, choose between Quad Dominant and Glute-Ham Dominant based on whether your quads or posterior chain needs more attention. If nothing stands out as a clear weakness, the Torso Dominant variant is a reasonable default.
Do I need a specific gym setup?
You’ll need a full gym. The program uses barbells, dumbbells, cables, a leg press, and machines like the leg curl and calf raise. A home gym with just a rack and barbell won’t cut it for this one. The Boostcamp app does list exercise alternatives for some movements, which can help if your gym is missing a specific piece of equipment.
How long are the workouts?
About 60 minutes per session. The workouts have 5-7 exercises each, which keeps sessions manageable. You’re not going to be in the gym for 90+ minutes unless you’re taking very long rest periods.
Is this program good for strength?
It’s primarily a hypertrophy program. The rep ranges (6-10 and 10-17) and exercise selection lean toward muscle building rather than maximal strength. You’ll still get stronger – more muscle generally means more strength – but if your main goal is hitting big numbers on squat, bench, and deadlift, a dedicated strength program like Candito’s 6 Week Program or Greg Nuckols’ 28 Programs would be a better fit.
